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    Default High bar squats?

    Hi,
    I know for low bar squats you should initiate the movement with the hips, as if sitting on the toilet. But what about high bar squats? Do I still initiate the movement with the hips?

    Thanks





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    Quote Originally Posted by John555 View Post
    Hi,
    I know for low bar squats you should initiate the movement with the hips, as if sitting on the toilet. But what about high bar squats? Do I still initiate the movement with the hips?

    Thanks
    My 2c.

    That's one only school of thought re low bar squats. Keep on mind a lot of powerlifting articles are catered towards ultra-wide slow squatting style.

    Hips first probably works best for squatters with this style of squat, and lifters who are able to keep their shins vertical. But low bar squats =/= wide stance slow squats.

    For the narrower, fast descent style low bar squat, bending at the knee helps maintain balance.

    My coach teaches to initiate low bar squats at the knee, then once the knee is in the right position relative to the toes, accelerate drop the hips back and down into the hole and punch fast reversal on the way up. The thinking is that if you bend furst at the knees, the hips have no choice but to follow anyway. The point is to get the knee in the right position high up in the squat, then don't let the knees move during the bottom part of the squat and let the hips do the work.

    If all you do is break at the hips with a narrower stance, the weight of the bar has to go forward, ie good morning. The knees have to bend if the bar is to stay weighted over the middle of the foot. This isn't so much of a problem using a ultra wide squat stance, because shins close to vertical is more balanced, so hips first makes more sense as a cue.

    The other problem with bending at the hips first with a medium-narrow stance is that the balanced knee position doesn't get established at the top of the squat, and the knees end up sliding forward at the bottom. If you do this, then you lose hamstring tightness and rebound.

    Rippetoe also teaches knees first, then sit back and down. He also advocates the medium-narrow stance.

    Different cues work for different people and different squat styles.

    But I think generally the more knees forward your squat is, the more useful initiating with the kness will be.

    High bar squats generally necessitate a more knees forward position to maintain balance, so I think you should try initiating with the knees and see how that feels.
    Last edited by strong enough?; 04-08-2010 at 07:37 PM. Reason: I meant does not equal (=/=), not equal (=)!


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    Just place yourself in the strongest position, don't complicate things.

    Remember your body is slung between the legs.

    Between A and B which has the stronger lower back?
    What is the difference between A and B?


    Actions verify priorities


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    when I squat, i usually unlock my hips then knee's.

    as sb said though, do what works & is comfortable


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    thanks for the tips guys. ill just do whatever allows me to squat as deep as possible.


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    with good form of course.


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    When I squat I don't think about anything, it just comes naturally. Our body has more sensors in it than the best designed machine out there. It will send a message to your brain so you tighten your midsection up and lift your chest at the same time as the weights gradually become heavier and heavier. At least it has worked for me for the past 30 years and like Andy said, it's best not to complicate it; babies and children never have...


    Fadi.
    1984 Age 18, BW 73kg: FS195kg, BS200kg, 162.5 3x10, PC 140kg, C&J 160kg. 1987 Age 22, BW 77kg BS 130kg x20, 120kg x50.


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    I understand what you mean Fadi, I had pretty good form the day I first walked into a powerlifting club, after only squatting at home by myself.

    Yet I don't think everybody is as lucky, I mean alot of people "naturally" squat with some pretty horrid form, and have to work very hard to try and correct it, many never really able to do so.

    I squat low bar, narrow stance, and I definitely do not break at the hips first, I've never really thought about consciously breaking knee/hip first though, I'd think I do it at roughly the same time?


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    Quote Originally Posted by The Laughing Man View Post
    I understand what you mean Fadi, I had pretty good form the day I first walked into a powerlifting club, after only squatting at home by myself.

    Yet I don't think everybody is as lucky, I mean alot of people "naturally" squat with some pretty horrid form, and have to work very hard to try and correct it, many never really able to do so.
    Thank you for bringing the above to my attention Sir. I must have been hanging around naturals most of my time then. Again, sincere thanks.


    Fadi.
    1984 Age 18, BW 73kg: FS195kg, BS200kg, 162.5 3x10, PC 140kg, C&J 160kg. 1987 Age 22, BW 77kg BS 130kg x20, 120kg x50.


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    We are all naturals until we go and do unnatural things and screw up our mechanics. Lots of sitting and little exercise leads to tight hipped people who squat whacky, like my friend who I have had to teach how to squat.
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